Max-ot_mass Road to 5% bf

[Maxmonzter]

did legs today and bball after that

squats:
-2 sets 100kg 5 reps

leg press:
-170kg 6 reps
-180kg 6 reps

stiff leg deadz:
-2 sets 80kg 6 reps

 

[Samoan-Z]

Good leg session.. kinda short but if it got it done it got it done.

Actually if you can play bball after a leg session soemthing ain't right.

Good attempt though

 

[Maxmonzter]

today i did :chest and back since i didn´t train yesterday

incline machine press:
-80kg 6 reps
-85kg 6 reps
-90kg 5 reps

db flat press:
-2 sets 30k 6 reps

dips w/weight
-10kg plate 6 reps
-10kg plate 6 reps

pulldowns:
-2 sets 65kg 6 reps

bb rows:
-2 sets 80kg 6 reps

cable rows w/straigh bar:
-70kg 6 reps
-70kg 6 reps

 

[Samoan-Z]

Great work max looking big.

whats the body weight btw?

 

[DriDDeRz]

Hey max, hows things going mate with training, BBall and general life
Hope things are going smoothly and well

some good workout sessions your doing bro

 

[Maxmonzter]

Great work max looking big.

whats the body weight btw?

i think it´s around 84kg

 

[Maxmonzter]

Hey max, hows things going mate with training, BBall and general life
Hope things are going smoothly and well

some good workout sessions your doing bro

training is going good like u see i went back to my good ol max-ot, so i love getting stronger , BBall is awesome last friday i was on fire draining 3 like drinking water and the shot is getting really good, so im turning into a good shooter, dribble is terrble hehe, life is good and im doing my best to eat clean

 

[jnutz19]

nice chest and back session max!!

 

[El Freako]

Have you given the WSFSB template a good read over Max? Thoughts?

 

[Maxmonzter]

Have you given the WSFSB template a good read over Max? Thoughts?

yep i´ve been reading it alot during this week and i think i could help me alot, i need exsplosive power wich i can use when playing basketball and it gives time for the athlete to do some conditioning with the program so it pretty cool.

i´ve been waiting for your pm, before i start this program, like you said. right now i´ve been running for 30 mins, do you reccomend anything else then that?


on wed i did: shoulders,bicep,tricep
on thursday: i did 30 min running

db shoulder press:
-3 sets 30kg 4-6 reps

db rear laterals:
-2 sets 10 kg 6 reps

db laterals:
-2 sets 12kg 6 reps

db curls:
-2 sets 20kg 6 reps

cable curls:
-50kg 6 reps
-60kg 6 reps

close grip bench press:
-60kg 6 reps
-70kg 4 reps

pushdown:
-70kg 6 reps
-70kg 6 reps

then abs
cardio:30 mins on treadmill at speed 8,5

 

[PrinceVegeta]

looking good max!

 

[Maxmonzter]

today i did train legs

leg extension for warm up

leg press:
-170kg 6 reps
-180kg 6 reps
- i think i can do the 190kg next time

bb squats:
-2 sets 100kg 4-5 reps
-still strugglin with that weight

stiff-leg deadz:
-2 sets 80kg 6 reps
-i think i need to do 90kg on this one kinda easy

then 4 sets calfs and ton of abs

 

[PrinceVegeta]

Nice leg session max!

 

[El Freako]

yep i´ve been reading it alot during this week and i think i could help me alot, i need exsplosive power wich i can use when playing basketball and it gives time for the athlete to do some conditioning with the program so it pretty cool.

i´ve been waiting for your pm, before i start this program, like you said. right now i´ve been running for 30 mins, do you reccomend anything else then that?

Sorry Max, I must have read that pm while I was really tired or something, I plain forgot about it. Can't really help you with anything regarding sprint endurance. Its not my expertise, I just lift heavy weight. Maybe just sprint more? Did you have any questions regarding the program?

 

[skindnef]

For sprint speed;

Run inclines, hills, cross country, stairs
Sled pull
Run weighted
Run in water (like a swimming pool at least waist high)

 

[tim290280]

^^ Weighted running ruins your ability to run fast.

 

[Samoan-Z]

Great leg session, keep on training and soon it'll be light weight.

 

[skindnef]

Tim, Link to reference on weighted running.http://www.trifuel.com/node/7328
specifically the post; Weighted Running: Run Faster with Fewer Injuries
by Ken Mierke

 

[tim290280]

Tim, Link to reference on weighted running.http://www.trifuel.com/node/7328
specifically the post; Weighted Running: Run Faster with Fewer Injuries
by Ken Mierke

Not exactly a convincing article. Weighted running actually changes your running biomechanics and as a result the chance you have to go faster. In terms of building power resistance can be great in some instances, but power can be developed using weight training and then integrated more effectively. Plus weighted running, dependant on the resistance type, is tougher on the joints and connective tissues. Not to mention that if you want to get faster or more powerful at running you have to attack it with an integrated approach. Weighted running would be a finisher or pre-overspeed training.

 

[Maxmonzter]

so today was the first day on the westside skinny bastard program

bb bench press:
-80kg 5 reps
-85kg 3 reps

incline bb smith´s:
-3 sets 70kg 10 reps,8 reps,8 reps

machine rows:
-45kg 2 sets 15 reps
-50kg 2 sets 10 reps

db rear laterals:
-3 sets 6kg 12 reps

weighted abs:3 sets

running on treadmill 45 mins, 30 mins on speed 9,0 then 15 mins on speed 8,5

in the morning i did some boxing for 30 mins